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workout Thurs sept 4th

Prep: 9 mins of a)

10/10 single arm press

12 bird dogs

30 secs goblet squat

b) 400m farmer walk

 

Tech: Heavy squat clean thruster (3x3)

 

Workout: Quarter Gone Bad

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds